No matter where you run, here are 5 beginner’s mistakes you shouldn’t make to get there.
5 mistakes not to make during a marathon
1 – run all the time
If you recently started running, you will need to alternate between walking and running, then gradually increasing your running time, over four weeks, before trying to run without stopping. Also remember to follow a general muscle preparation: it is not only the legs that work, the upper body, the abdominal strap must be well sheathed.
2 – run too fast
For many beginners, the marathon is a challenge that many people take on. In this case, try to run on your own as much as possible. One of the biggest mistakes is trying to do too much too fast, and running in a group will inevitably push you down that path, with the risk of failure. To know how fast to run on D-Day, rely on a heart rate meter that you have used in training to know your heart rate at the pace that suits you best. And don’t forget to start easy, staying easy on the first part of the race, at least until the 30th kilometer, when physical and mental fatigue will start to be felt.
3 – Unsuitable preparation
If every marathon is different, so is every preparation. No need to force yourself to climb in the mountains if the course of your race is almost flat. Try to adapt your training as much as possible to the conditions you will encounter on race day. For races in town, or on the road, you will need to have done about 70% of your preparation on asphalt to get your body used to the repetitive impacts on the ground. Ideally, try to be aware of your abilities and set yourself a realistic goal.
4 – A bad lifestyle
Preparing for a marathon requires a significant physical investment. The body therefore needs rest and fuel to cope with the volume of training. Sleep is fundamental, it is when you sleep that your body regenerates and repairs trauma and injury. Rest is therefore your best ally. Likewise, your muscles need carbohydrates to work. It’s up to you to set up a balanced diet, giving pride of place to slow sugars (pasta, rice, potatoes), proteins (ham, eggs, fish) and vitamins (fruits and vegetables), avoiding fat and fast sugars.
5 – Not having tested the power supply
Learning to eat and drink while running prepares for training. You should arrive on race day having already tested your energy gels (and possibly solid food) and hydration, and above all, don’t change anything during your marathon. Wanting to drink soda at a pit stop without knowing the effects on your body is the best way to miss your race.